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Healthy Pumpkin Soup without cream but rather with coconut milk, canned or fresh pumpkin puree, onion, garlic and spices. | ifoodreal.com

Healthy pumpkin soup without cream but rather with simple ingredients you more likely have in your pantry right now: canned pumpkin puree, any type of stock and full-fat coconut milk. I made the soup on a sunny crisp Fall day and it hit a spot – velvety, creamy, rich and smooth. I felt like being wrapped in a cozy blanket.

I love using starchy vegetables or coconut milk as soup thickener because these ingredients are much healthier alternatives to traditionally used heavy cream and roux. And soups taste delicious, I promise.

Soups like healthy broccoli cheese soup (thickened with vegetables), sun dried tomato soup (coconut milk), and healthy wild rice chicken soup (again, veggie packed) have made it into our family’s recipe binder.

MY LATEST RECIPES

How to Make Healthy Pumpkin Soup

Healthy Pumpkin Soup without cream but rather with coconut milk, canned or fresh pumpkin puree, onion, garlic and spices. | ifoodreal.com

Pumpkin puree

  • I like to use canned Farmer’s Market brand pumpkin puree, it’s organic and cans are BPA free.
  • Homemade pumpkin puree works, especially if you have free pumpkins. Absolutely.
  • I cooked my own pumpkin puree a few times, just to realize that the process wasn’t worthwhile my time and money.

Coconut milk

  • Full fat coconut milk, not light.
  • Not from a carton that is meant for drinking.
  • My favourite brand is Thai Kitchen – it’s smooth and contains no preservatives.
Healthy Pumpkin Soup without cream but rather with coconut milk, canned or fresh pumpkin puree, onion, garlic and spices. | ifoodreal.com

Stock

  • From a carton (preferably organic).
  • Bouillon cubes (preferably organic) that you dilute in hot water. I love the convenience of using only as much as I need and no carton sitting in the fridge putting pressure on me to be used up.
  • Homemade (fresh or frozen) – I am a huge fan of making 3 dinners from 1 whole chicken, that’s where I get my stock from, fresh and frozen.
  • Use any type of stock/broth: vegetable, chicken or beef.

Once you finish sautéing onion and garlic, combine all ingredients in a pot and cook for a mere 15 – 20 minutes, then puree. You can also cook pumpkin soup in a slow cooker for about 6 hours on Low or 2-3 hours on High.

Healthy Pumpkin Soup without cream but rather with coconut milk, canned or fresh pumpkin puree, onion, garlic and spices. | ifoodreal.com

Extra step but oh, so good! To make things more exciting, I quickly toasted a handful of pumpkin seeds with a splash of soy sauce in a skillet. A major hit – kids were sneaking them directly from a skillet.

Enjoy this simple pumpkin soup!

Healthy Pumpkin Soup without cream but rather with coconut milk, canned or fresh pumpkin puree, onion, garlic and spices. | ifoodreal.com

Healthy Pumpkin Soup

Healthy Pumpkin Soup

Ingredients

Directions

  1. Preheat medium size pot on low-medium heat and swirl oil to coat. Add onions and garlic, cover and cook until translucent, stirring occasionally.
  2. Add remaining Soup ingredients, bring to a boil, cover and cook on low heat for 15-20 minutes.
  3. In the meanwhile, preheat medium size skillet on low heat, add pumpkin seeds and cook until toasted, stirring occasionally. Add soy sauce, quickly stir to coat and toast for a few more seconds. Remove from heat.
  4. When soup is cooked, blend it with an immersion blender or in a regular blender (make sure there is an opening in the lid otherwise you will have hot soup all over your kitchen) until smooth and creamy. Serve hot topped with salty roasted pumpkin seeds. M-m-m.
  5. Storage Instructions: Refrigerate covered for up to 5 days or freeze in a glass airtight container for up to 3 months.
http://ifoodreal.com/healthy-pumpkin-soup/

Nutritional Info

Servings Per Recipe: 4

Amount Per Serving 1.5 cups:
Calories: 168.7
Total Fat: 9.1 g
Cholesterol: 0.0 mg
Sodium: 516.1 mg
Total Carbs: 18.8 g
Dietary Fiber: 3.1 g
Protein: 2.3 g
WW Points+: 4

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4 Comments

    • Olena

      Hi Ilona. I think any Eastern European can relate.:) No way, you toast them too?! Must be again an Eastern European thing.:)

      Reply

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